High cholesterol puts many at risk for a number of related illnesses including heart disease, diabetes and high blood pressure. Many factors, including genetics, predispose many people to high cholesterol. However, diet and exercise play a major role in maintaining healthy cholesterol levels. Moreover, there are a few scientifically proven foods that will help to lower LDL levels also known as BAD cholesterol.
1. Strawberries:
This bright red fruit not only tastes great, but now researchers are
finding that the antioxidants in strawberries can help to lower
cholesterol. According to recent research out of Università Politecnica delle Marche,
scientists found that eating strawberries reduced the total overall
levels of bad cholesterol. However, the levels of HDL or good
cholesterol remained the same. The findings were published in the Journal of Nutritional Biochemistry.
2. Fish Oil: The American Heart Association
recommends eating at least two servings of fish per day because of its
high amount of omega-3 fatty acids. However, when that is not always
available, taking fish oil in a concentrated form like a supplement or
capsule is more than sufficient. In other research, scientists also found that fish oils also have beneficial effects on patients with preexisting coronary heart diseases.
3. Tree Nuts: Tree Nuts are low in saturated
fats and high in unsaturated fatty acids, making them cholesterol’s
worst nightmare. “A summary of studies conducted to date shows that tree
nuts reduce LDL cholesterol by 3-19 % compared with Western and
lower-fat diets,” according to a study published in Medline.
The information shows that LDL is lowered from an unsaturated fat
source, such as tree nuts. Tree nuts include almonds, cashews,
chestnuts, pecans, pistachios, and walnuts.
4. Fenugreek: It’s a common ingredient in the
Indian subcontinent used in many dishes that comes in varying forms,
such as a seed or leaf sprouts. CNN Health
reported that, “Several studies from the 1990s have reported that, in
high doses, various fenugreek seed preparations can lower total
cholesterol and LDL, in some cases dramatically.”
5. Onions: Researchers at the Texas A&M University AgriLife Extension Service
found that people who ate at least one half of a raw onion per day saw a
30 percent increase in their good cholesterol. They also noted that
onions increase circulation, lower blood pressure, and prevent clotting.
6. Turmeric: This deep orange-yellow spice, known for coloring many South Asian cuisines, does more than add color to many dishes. In animal studies, University
of Michigan researchers found that turmeric extract lowered cholesterol
levels and “prevented bad cholesterol from building up in blood vessels
because it stops platelets from clumping together."
Source: Medical daily
No comments:
Post a Comment